party...

Ryan and Jake:
Warm up 10 min row:
Then:
30 yrd Lunges, 5 burpees = x3
Then:
100 Man Makers for time:
Ryan @ 20# KB’s = 23:20
Jake @ 15# DB’s = 27:02
Then:
5 whip Smash, Rope Pull, Sprint x3 (p2 rests while p1 works)
10 Whip Smash, Rope Pull, Sprint x2 (p2 rests while p1 works)
15 Whip Smash, Rope Pull, Sprint x1 (p2 rests while p1 works)


Josh:
Warm Up 10:00 Row.
Then:
300r Jump Rope, 50 Atomic situps
200, 40
100, 30
50, 20
30, 10

Then:
5K row @ easy pace (≤22:00/5k)
20:40

Stretch for cooldown.

Seth Huot:
Row 10 min warm up.
Then:
30 yrd lunges, 5 wall squat= X3
Then:
1 pull up, until 10
2 push ups, until 20
3 squats, until 30

(1 pull up, 2 push ups, 3 squats,: 2 pull ups, 4 push ups, 6, squats....Until 10 pull ups, 20 pushups, 30 squats)
Then:
:15 sec work @≥ 350 W
:45 sec active rest @≥ 170
For 10:00
(153 cals)